Monday, 4/16/12

15 Apr

GREAT pictures from Nat Arem from CFCC’s participation in the CrossFit South Philly Rumble.  INCREDIBLE stuff from all of you!  Thinking you want to be there next year?  Thinking you want to win next year?  It all starts today!  In case you missed it, this is the plan for the next three weeks!

CROGA at 12-1245pm and 630-715pm
ENDURANCE (Running) at 530pm – TIME TRIAL: 1 mile

This week at CFCC:

Nutrition Seminar – Wednesday, 6-730pm – sign up under “Seminars” to attend!
Yoga for Lift-Off with Gina Stickney – Saturday, 1-3pm – an awesome opportunity to learn through theory and practice what Anusara Yoga can do for advancing your posture in life and in lifting! Space is limited – sign up today!

Team Lead Pipe is happy. Photo by Nat Arem.

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 1 minute. Lax Ball, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds with each: Hip Swings, Leg Swings, Spiderman-to-Stand
ACTIVATION: Box Jump, peak of 1 – 5 minutes.
STRENGTH: Front Squat, up to a peak of 3.
METABOLIC CONDITIONING: For time: 100 American Kettlebell Swings (32/24/16/12kg – pick your load and compare your time to others using your load). 10 minute cap. *if you have not yet learned the American Kettlebell Swing, stick to the Russian Swing.

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